Blog Entry
[previously stated] Stolen work-out plan from Yoghini : Hey, I’m not afraid to try something new and different!
We’ll compare results later :*ahem* some adjustments were in order for me!
Well - that 3×3 concept even at 55% max hurt like hell! I’m sure my max lifts have dropped since dieting for that last show on Sept 1st, then taking a week off. I probably need to hit a 5×5 program till my strength (and weight) gets back up! I had to adjust Yoghini’s plan based on the feel - popped my back pretty good on the 2nd set of DL and ended up bringing the weight own for a final set. The curls at the end was just to satisfy my yearnin’ for some burnin’ …
I’m substituting second round of DL for LEG PRESS since my back is DONE for the rest of the week!
Wednesday
Bent-over Row - 1×15 (135lbs) 1×5 (205lbs) 3×3 (225lbs)
Deadlift - 1×5 (225lbs) 2×3 (315lbs) 1×5 (225lbs)
Flat Dumbell Press - 1×10 (90lbs.each) 2×5 (110lbs.each) 1×5 (90lbs.each)
Squat, Smith Machine … 1×8 (225lbs) 3—5 (295lbs)
Barbell Curl - 5×5 (135lbs) 1×7 (135lbs)Friday
Squat … 5—5
Incline Bench … 5—5
Barbell row or seated rows or T bar rows … 5—5
Chin ups - 2—5
Calfs
Sunday
Squat … 3-4—10-12
Military Press … 3-4—10-12
LEG PRESS … 3-4—10-12
Decline narrow grip bench press … 3-4—10-12
Abs
